Does your heart rate spike and you get out of breath within the first few minutes of the workout and can’t get it under control? Proper breathing during long endurance workouts is crucial to optimize performance and minimize fatigue. Here are some general guidelines for breathing during long endurance exercises:
Diaphragmatic Breathing:
Focus on deep, diaphragmatic breathing. This means using your diaphragm to pull air into your lungs rather than shallow breathing using your chest.
Rhythmic Breathing:
Establish a rhythm with your breathing. For example, you might coordinate your breath with your steps if you're running or with your pedal strokes if you're biking. This helps create a steady flow of oxygen to your muscles.
Nasal Breathing:
Whenever possible, breathe in and out through your nose. Nasal breathing helps filter and humidify the air, and it also promotes diaphragmatic breathing.
Find Your Own Pace:
Adapt your breathing to the intensity of your workout. During low-intensity periods, you can take deeper breaths, while during high-intensity efforts, your breathing might become more rapid.
Exhale Fully:
Focus on exhaling completely. This ensures that you are expelling carbon dioxide (a waste product of energy production) from your body, allowing for more efficient oxygen exchange in your lungs.
Practice Breathing Techniques:
Consider practicing specific breathing techniques, such as rhythmic breathing or box breathing (inhale for a count, hold for a count, exhale for a count). These techniques can help regulate your breathing and keep you focused.
Stay Relaxed:
Keep your shoulders and neck relaxed. Tension in these areas can restrict your breathing and increase fatigue.
Listen to Your Body:
Pay attention to your body and adjust your breathing accordingly. If you're feeling lightheaded or dizzy, it might be a sign that you need to adjust your breathing pattern or take a moment to rest.
Stay Hydrated:
Proper hydration is essential for optimal breathing and overall performance. Dehydration can lead to fatigue and reduced respiratory efficiency.
Practice Mindfulness:
Incorporate mindfulness into your breathing. Focus on the sensation of your breath, which can help keep you mentally engaged and centered during longer workouts.
Remember, these guidelines may need to be adapted based on the specific type of endurance exercise you're performing, your fitness level, and any personal preferences you may have. As always, if you need help with your breathing, ask a TCF coach and we can help you along the way.